Healthy And Tasty White Bean And Tuna Salad Recipes

HEALTHY AND TASTY WHITE BEAN AND TUNA SALAD

This salad takes a little to assemble. But it's nutritional content (chock full of protein and Omega-3 fatty acids) and fantastic taste are well worth it. We're finding out that beans are one of the best foods there is - adding only three cups a week can lower your cholesterol, decrease your cancer risk, and can even promote weight loss. The Omega-3's in tuna increase your good cholesterol, are heart and brain healthy. I've adapted it from a recipe that originally ran in the New York Times.

Provided by mlbelgard

Categories Beans

Time 20m

Yield 2-4 serving(s)

Number Of Ingredients 12

Healthy and Tasty White Bean and Tuna Salad image

Steps:

1. Place the onion in a bowl and add 2 teaspoons of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels. This rids the onion of it's sharpness. If you LIKE the sharpness- omit this step!
2. In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
3. In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil. Toss with the tuna and beans and serve, garnishing each plate with cucumber or tomato slices.
This keeps well in the refrigerator for several days. I've served leftovers on slabs of French bread, hollowed out in the middle (so the beans don't roll), brushed with olive oil and toasted in the oven (toast the bread, then add the beans.) My guests couldn't get enough.

Nutrition Facts : Calories 565.9, Fat 23.9, SaturatedFat 3.8, Cholesterol 40.6, Sodium 394.4, Carbohydrate 49.2, Fiber 11, Sugar 2.2, Protein 38.9

Ingredients

1 small red onion, peeled and very thinly sliced (equal to about 1/4 -1/3 cup depending on your preference)
1 tablespoon red wine vinegar or 1 tablespoon sherry wine vinegar, plus
2 teaspoons red wine vinegar or 2 teaspoons sherry wine vinegar
1 (6 1/2 ounce) can tuna in water, drained (I prefer salt free, opting instead to add my own)
1 (15 ounce) can white beans. i prefer goya's small white beans, but you can use Cannellini (Habichuelas Blancas) or 1 (15 ounce) can borlotti beans
3 fresh sage leaves, slivered (You can buy fresh sage in small plastic containers, keep it towards the back of your fridge and it w)
2 tablespoons finely chopped flat leaf parsley
salt & freshly ground black pepper (I like using a coarse ground sea salt, Alea is my new favorite)
1 medium garlic clove, finely minced
1/2 teaspoon Dijon mustard
3 tablespoons extra virgin olive oil (If you aren't calorie conscious splurge, and use 4 tablespoons, besides olive oil is sooooo good for)
cucumbers (to garnish) or tomatoes, slices (to garnish)

WHITE BEAN TUNA SALAD

"I adapted this recipe from one in my local newspaper," writes Kathy Armstrong of Post Falls, Idaho. "The zippy Dijon dressing adds interest to the beans, tuna, olives and onion. It makes a filling and healthy lunch that I like to take to work.

Provided by Taste of Home

Categories Lunch

Time 30m

Yield 6 servings.

Number Of Ingredients 11

White Bean Tuna Salad image

Steps:

In a small bowl, combine the vinegar, garlic, mustard, sugar, salt and pepper; gradually whisk in oil. , In a large bowl, combine the beans, tuna, olives and onion; add dressing and toss gently. Cover and refrigerate until serving.

Nutrition Facts : Calories 247 calories, Fat 7g fat (1g saturated fat), Cholesterol 17mg cholesterol, Sodium 754mg sodium, Carbohydrate 23g carbohydrate (0 sugars, Fiber 6g fiber), Protein 20g protein. Diabetic Exchanges

Ingredients

1/4 cup red wine vinegar
3 garlic cloves, minced
2 teaspoons Dijon mustard
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons olive oil
2 cans (15 ounces each) cannellini beans, rinsed and drained
1 can (12 ounces) light water-packed tuna, drained and flaked
3/4 cup sliced ripe olives
1/2 cup chopped red onion

GREEN AND WHITE BEAN SALAD WITH TUNA

Tuna, cannellini beans, green beans, and red onion are matches made in salad heaven -- toss them in a simple dressing of white-wine vinegar and olive oil for a light and refreshing lunch or dinner.

Provided by Martha Stewart

Categories Food & Cooking Ingredients Seafood Recipes

Number Of Ingredients 8

Green and White Bean Salad with Tuna image

Steps:

In a medium pot of boiling salted water, cook green beans until bright green and crisp-tender, about 3 minutes. Drain, rinse under cool water to stop the cooking, and pat dry.
In a large bowl, whisk together vinegar and oil and season to taste with salt and pepper. Add green beans, cannellini beans, onion, tuna, and pepperoncini and stir to combine. Serve immediately.

Nutrition Facts : Calories 229 g, Fat 9 g, Fiber 8 g, Protein 15 g

Ingredients

Coarse salt and ground pepper
3/4 pound green beans, trimmed and cut into 1-inch pieces
2 tablespoons white-wine vinegar
2 tablespoons extra-virgin olive oil
1 can (15.5 ounces) cannellini beans, rinsed and drained
1/2 small red onion, thinly sliced
1 can (5 ounces) solid white tuna packed in water, drained and broken into pieces
1/4 cup thinly sliced pepperoncini (about 9)

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Healthy And Tasty White Bean And Tuna Salad Recipes

HEALTHY AND TASTY WHITE BEAN AND TUNA SALAD

WHITE BEAN TUNA SALAD

"I adapted this recipe from one in my local newspaper," writes Kathy Armstrong of Post Falls, Idaho. "The zippy Dijon dressing adds interest to the beans, tuna, olives and onion. It makes a filling and healthy lunch that I like to take to work.

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